Name: Playbook - Andrei Deiu - W2/D6 Legs
Uploaded: 2022-09-30T21:33:29.213Z
Duration: 45 min
Description: W2/D6 Legs

Hussein

El-MORADO

Flavian

Too hard 🥵... amazing 🔥♥️🤟🇵🇰

Abdullah Saleem

Oscar

Iacob

Ce faci prietene , m-a terminat programu’ !!!

Dumitru Rus

Can upload something els instead of hip thrust because sometimes gym is to busy I don’t get time to manage everything quickly and my gym also don’t have hip thrust machine but everything els is perfect

shubam

Bogdan

Legs (Hamstrings and Glutes Focused):

- Lying leg curls 
4 x 12-15 reps

- Hack squats (wide stance) 
4 x 10-12 reps

Superset 
- Single leg curls 3 x 10-12 reps each leg 
- Weighted or bodyweight lunges 3 x 10-12 reps each leg 

- Leg press (wide stance high feet) 
4 x 10-12 reps

- Hip thrusts (barbell or machine) 
3 x 8-10 reps (heavy)

- Sumo deadlifts
4 x 10-12 reps

- Lie face down on the leg curl machine, stretching your legs out fully
- The roller pad should rest a few inches over your calves, just above the heels
- Grasp the support handles on each side of the machine
- Exhale and flex your knees, pulling your ankles as close to your glutes as you can
- Keep your hips firmly on the bench
- Hold briefly
- Inhale as you return your feet to the starting position in a slow and controlled movement

Lying Leg Curls

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack Squats (wide stance)

- Single leg curls 3 x 10-12 reps each leg 
- Weighted or bodyweight lunges 3 x 10-12 reps each leg

- Press your front body against the machine 
- Curl the working leg up as you keep your hips steady 
- Squeeze into the hamstring and hold for 2s at the top 
- Lead with the heel
- Complete desired reps then repeat on the opposite side

Single Leg Curl

- Holding weights at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Drive out of your front foot to return to the starting position
- Complete desired reps then repeat on the opposite side

Weighted Forward Lunges

Superset

- Place your wide and  high on the leg press (toes slightly up above the top of the board) 
- Drive the heels down as you lengthen the legs 
- Keep your spine pressed against the backboard

Leg Press - High/Wide

- Begin with upper back supported and the machines pad across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Machine Hip Thrust

- The feet should be set very wide with toes pointed out
- Bend at the hips to grip the bar
-  The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip
- Relax the shoulders, which in effect lengthens your arms
- Take a breath, and then lower your hips, looking forward with your head with your chest up
- Drive through the floor, spreading your feet apart, with your weight on the back half of your feet
- Extend through the hips and knees
- As the bar passes the knees, lean back and drive the hips into the bar, pulling your shoulder blades together
- Return the weight to the ground by bending at the hips and controlling the weight on the way down

Sumo Deadlifts

W2/D6 Legs

Farzad

W1/D1 Chest

HASAN

W1/D2 Legs

killer back workout, I feel like there were too many exercises for the mid section of the back ( thickness) & not enough for the width, maybe in the next week the focus will be more in that area 🦾😎

IG Genaro Athletics

W1/D3 Back

Lalit

Keke

W1/D4 Arms

Mike

W1/D5 Shoulders

Very Good me very Good zetu very Good have to much friends perverși #1 Ilisoi Stefanel

W2/D6 Legs

Community

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